healthy family

breathe easy

natural ways to support lung health

After the onset of COVID-19, the vulnerability of our lungs came into sharp focus. We began to wonder about what else impacts our lung function beyond the dangerous virus and how we can reinforce the health of our breathing apparatus.

Fortunately, we can start with an army of popular foods. Here are ten powerful options to get you started. Take a deep breath and dive in. 1 Beets. The brilliant red root is rich in nitrates, magnesium, potassium, antioxidants, and vitamin C. Each of those components boosts the health of human lung tissue. The nitrates relax blood vessels within the lungs and distribute oxygen more efficiently. 2 Red peppers are an excellent source of vitamin C, a nutrient especially important to the lung function of smokers. 3 An apple a day keeps the doctor away when it comes to lung function. Like beets and red peppers, apples are rich in antioxidants and vitamin C. Eating five or more apples a week can help improve lung function and reduce the risk of developing COPD—chronic obstructive pulmonary disease. 4 Tomatoes are rich in lycopene, a carotenoid antioxidant proven to improve lung health. Substances in tomatoes can also reduce airway inflammation to help people with lung challenges such as asthma and COPD. 5 Green tea has a high concentration of EGCG— epigallocatechin gallate. Because EGCG boosts the body’s antioxidants, it also boosts anti-inflammatory properties to help heal scarred lung tissue.

6 Edamame beans are rich in isoflavones. Isoflavones help guard against lung disease, including COPD. Isoflavones can also reduce shortness of breath in those with impaired lung capacity. 7 Oysters are rich in zinc, selenium, copper, and B vitamins. Those nutrients improve lung function. Smokers often deplete their B vitamin stores. Oysters help return the balance. 8 Blueberries are rich in pigments called anthocyanins. Those pigments help protect lungs from tissue damage. In one study, people who consumed two blueberry servings a week slowed the progression of lung disease significantly. 9 Coffee does more than boost your morning energy levels. It also helps protect your lungs. Caffeine and antioxidants help protect against respiratory disease including asthma and COPD by expanding blood vessels and improving the transfer of oxygen. q Turmeric is rich in antioxidants and antiinflammatory agents. Its active ingredient curcumin is especially helpful in improving lung function. ●

Kelly Milner Halls has been a full-time freelance writer for the past 30 years. For more about her work, visit www.wondersofweird.com

SELECTED SOURCES “The 20 best foods for lung health,” www.Healthline.com • “Supplements and herbal medicine for COPD” by Matt McMillen, www.WebMD.com • “What vitamins may help repair the lungs?,” Lung Health Institute, www.LungHealth.com, 3/4/19 • “Top respiratory supplements,” www.ConsumerSurvey.org

Supplement strategy

In addition to adapting your eating habits to improve lung function, you can consider trying nutritional supplements.

Elderberry extracts help boost the lungs’ ability to resist and recover from pathogens including pollution and other common contaminants.

Vitamins C, D, and E will help to protect healthy lung tissue and repair existing damage.

Avoid supplements with too much zinc—more than 25 milligrams—and fillers like soy and silicon dioxide. They may cause side effects and allergic reactions.

Fortify your lungs today, and they’ll help carry you toward a world of healthy new tomorrows.